Inverted Row Underhand
Primary
Biceps
Secondary
Lats, Rear Deltoids, Core
Equipment
Bodyweight
Difficulty
Intermediate
Type
Pull
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
The Inverted Row Underhand is a compound pulling movement that primarily targets your biceps. Use as bodyweight pulling exercise for back and biceps.
Everything You Need to Know About the Inverted Row Underhand
The Inverted Row Underhand is a intermediate difficulty exercise that targets your Biceps brachii and Latissimus dorsi. It's a popular choice for building strength and muscle in these areas. When should you use it? Use as bodyweight pulling exercise for back and biceps. This timing makes the most of your workout and helps you get better results. Who is this for? Intermediate lifters wanting bodyweight bicep and back work. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Inverted Row Underhand — targeted muscles
Primary
Secondary
Stabilizers
How do you perform the Inverted Row Underhand?
- 1
Set bar at hip to waist height.
- 2
Grip bar with underhand grip, hang beneath it.
- 3
Keep body straight from head to heels.
- 4
Pull chest toward bar by rowing and curling.
- 5
Squeeze biceps and back at top.
- 6
Lower with control to starting position.
What are the best tips for the Inverted Row Underhand?
Underhand grip emphasizes bicep involvement.
Keep hips up throughout.
Lower bar height to increase difficulty.
Common Inverted Row Underhand mistakes
Letting hips sag - breaks body alignment.
Losing hip position during the Inverted Row Underhand shifts the loading pattern away from your Biceps brachii and can compress your lower back. Stay planted and let your Biceps brachii do the work.
Not pulling high enough.
On pulling movements like the Inverted Row Underhand, this mistake typically means your arms are doing work that should come from your Biceps brachii. Initiate every rep by engaging your Biceps brachii first, then let your arms follow.
Using momentum to swing.
Bouncing or using momentum during the Inverted Row Underhand takes work away from your Biceps brachii and puts your connective tissue at risk. Control the weight through the full range — if you can't, lower the load.
Inverted Row Underhand — who it's best for
Intermediate lifters wanting bodyweight bicep and back work.
How to Program the Inverted Row Underhand
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3-4 sets of 8-12 reps. Rest 60-90 seconds.
What are good alternatives to the Inverted Row Underhand?
Other Variations
- Feet Elevated Inverted Row
- Weighted Inverted Row
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Inverted Row Underhand — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Ensure bar is secure.
- Maintain body alignment.